5:30 a.m. "Graveyard Gang"
Start of a new month....
Strength is the focus today. The last time this WOD came up was 9.4.08. My lower back is still a little sore from last week and a pretty rough night of sleep. Today my goal is to really focus on proper form and master the movement.
Round 1 - 160 kg x 3
Round 2 - 170 kg x 3
Round 3 - 175 kg x 3
Round 4 - 180 kg x 3
Round 5 - 190 kg x 3
Felt very strong and confident on the movement. Can't wait until this WOD comes back around.
"Want more?"
500 m row
15 box jumps (34")
300 m row
10 box jumps (34")
100 m row
5 box jumps (34")
For time: 6:59
5:00 p.m.
Apparently once is not enough. I decided to head back to the fort for a second time today. My back was getting tighter as the day went along so I decided it would be a good thing to go warm it up again with a nice easy Crossfit assessment and then some push press skill work.
Fitness assessment
500 m row
40 squats
30 sit-ups
20 push-ups
10 pull-ups
For time: 3:56
Push press skill work
10 - 20 kg
10 - 40 kg
10 - 50 kg
10 - 60 kg
10 - 60 kg
10 - 60 kg
10 - 60 kg
Overall the training day was a good very gratifying. I am starting to feel much more comfortable with the bar path in the push press. Now I need to transition it into all of the different WOD's with the push press involved in it.
1 comment:
Awesome day Pete! 3:56 on the assessment is really a smokin' time. Great work today and really impressive dead lift power this morning. Really enjoying you being a part of the "Graveyard Gang."
-Tom
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